A dietician has shared four types of food that are best for people with high blood pressure. High blood pressure (also known as hypertension) is very common, particularly in older adults, and “can lead to serious problems like heart attacks or strokes”, the NHS website explains. “There are usually no symptoms, so you may not realise you have it,” it adds. It’s often referred to as a “silent killer” as people often don’t know they have it until it leads to other serious health problems. Research by the University of Oxford, released in September, suggested that only around half of people being treated by their GP for it have their condition under control.
The study, which involved 1.4 million adults, also found that most people in England living with high blood pressure aren’t aware they have it, which puts them at increased risk of suffering strokes, heart attacks, and premature death. Thankfully there are various things you can do to help lower it, including medical interventions, losing weight if you’re overweight, exercising regularly, and having a healthy, balanced diet.
Victoria Taylor, Senior Dietitian at the British Heart Foundation (BHF) drew attention to the benefits of the DASH diet (Dietary Approaches to Stop Hypertension), which includes four food types shown to be beneficial for managing high blood pressure. One of them is fruit and vegetables, with Ms Taylor noting that research has suggested beetroot juice may help lower blood pressure due to being rich in nitrates.
When consumed, nitrates are converted into nitric oxide, which acts a natural “vasodilator”, the name given to substances or medicines that help dilate your blood vessels. However, other options like celery, kale, strawberries and bananas also contain nitrates, she explained.
Additionally, fruit and veg are a source of potassium too, which is also good for addressing hypertension, and is best ingested as food “rather than supplements”, she said. Ms Taylor notes that having too much potassium in your diet can be harmful, particularly for those with kidney problems and taking certain water tablet medication, so supplements should only be taken if prescribed by your doctor.
And while some fruit and veg may have particular benefits for hypertension, she recommends just trying to get at least five portions of them a day in line with NHS guidance. The DASH diet also includes lean protein which can make you feel full whilst being “lower in calories than fattier source” which can help with weight management – itself helpful for lowering blood pressure. She recommends avoiding red and processed meats and instead going for things like turkey, chicken, fish, eggs, and beans.
Wholegrains are another pillar of the diet. Ms Taylor suggested steering clear of refined starchy carbs and going for things like brown rice, wholemeal bread and oats. They’re richer in nutrients and fibre, which is known to have heart health benefits. Having fibre in your diet can also be beneficial for weight loss.
Finally, the diet includes low fat dairy, which could help lower blood pressure if consumed as part of a balanced diet. She explained that these products “contain a complex combination of nutrients, including calcium which has been linked to blood pressure reduction”.
You can find out more on the BHF website.
Obviously make sure any additions to your diet aren’t going to cause an allergic reaction, and seek medical advice about what approaches for addressing high blood pressure will be suitable for you.
